Bulgur Wheat Salad

This Bulgur Wheat Salad is a refreshing and nutritious dish, combining the nutty flavor of bulgur with fresh vegetables and herbs for a vibrant meal. Perfect as a side or a light main course, it's packed with flavor while keeping it low in carbs.

Ingredients

• Bulgur wheat - 100 grams
• Water - 250 ml
• Cherry tomatoes - 100 grams, halved
• Cucumber - 1 medium, diced
• Red bell pepper - 1, diced
• Red onion - 50 grams, finely chopped
• Fresh parsley - 30 grams, chopped
• Fresh mint - 15 grams, chopped
• Lemon juice - 30 ml
• Olive oil - 15 ml
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. Rinse the bulgur wheat under cold water and then place it in a medium bowl.
2. Boil the water and pour it over the bulgur wheat, covering the bowl with a lid or plastic wrap. Let it sit for about 15 minutes, or until the water is absorbed and the bulgur is tender.
3. In a large mixing bowl, combine the cherry tomatoes, cucumber, red bell pepper, red onion, parsley, and mint.
4. Once the bulgur is ready, fluff it with a fork and add it to the vegetable mixture.
5. In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper.
6. Pour the dressing over the salad and mix well to combine all the ingredients.
7. Serve immediately or refrigerate for 30 minutes to let the flavors meld.

Nutrition

• Calories: 250
• Protein: 8 g
• Carbs: 42 g
• Fiber: 8 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.25 L

Health Benefits

• High in fiber, promoting digestive health.
• Rich in vitamins and minerals from fresh vegetables.

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